Weigh in Day (week 1 of 8)

My glutes and lower back were very sore over the weekend.  I didn’t work on as I worked long shifts both days, but did end up walking home both days as my bike had a puncture.  Finally the tenderness and pain started to fade today in time to get back into it.

l86550923Today I walked to the gym, which was about 30 minutes there and 40 minutes back (knackered). Today I tried the workout program issued to everyone for the weight loss program.  It’s just what you’d expect – cardio, cardio, cardio.  I rowed, ran, cycled and in between did exercises like burpees, pushups, step ups, kettlebell swings, dumbbell surrenders (pictured) and ab exercises.  Basically the idea is to keep your heart rate up the whole time, which it did.  I didn’t find it  it too hard.   Actually I’m surprised how easy it has been to get back into exercise this time round.  I would have thought over winter I would have lost it all and it would be as hard/painful as it was when I first started the year before.

My weigh in shows I lost 900g this week.  Not the 1.5kg  that would put me on target for losing 12kg in 8 weeks,  but not bad a start.  Hoping for a bigger loss next week.

Have relied on Pita Pit the last couple nights for dinner.  I love their pitas so much and they’re healthy so I don’t feel bad about it.  But now I have 3 days off so no excuse not to cook Smile


Workout, program show and stairs

My body is sore!  I’m having trouble sleeping at night and my stomach doesn’t know whether it’s hungry or full, but it sure feels funny.  The joys of starting a new diet and exercise program, huh?

Yesterday morning I met up with a friend at the gym and went through my program (which was put together a couple weeks ago as a ‘get back into it’ kind of program).  It was nice working out with a friend.  I worked up a good sweat, pushed myself quite hard and felt quite good having so much air flowing through my lungs

Dinner and lunch was left over chicken breast & capsicums – and lots of fruit in between.  Did have a few rice crackers last night as my tummy was feeling a bit funny.  Not sure how bad those are – seem to be light in calories.

In the evening I went back to the gym to learn the program that everyone in the weight loss group is supposed to do.  It seems okay – lots of cardio as you might expect with some dumbbell and swiss ball exercises.  Most supersets are about doing as many sets as you can so I’ll start doing about 3 of each and gradually increase how many I can do as I get fitter.

Today’s group circuit exercise was quite gruelling!  We got asked to pick up a dumbbell which is the equivalent of how much we are wanting to lose.  So I picked up a 12.5kg dumbell and ended up regretting it. The 50 minutes was full of running exercises with the dumbbell and a big part of that was going up the stairs (where the water slide is).  At the end I was outside my comfort zone,  I was pushed just a little too hard and felt a bit faint.  It’s a delicate line – getting the most out of it while not pushing yourself too hard – isn’t it?

Today’s dinner and lunch is a grilled chicken breast with a serving of brocolli and carrots.  I’m also going to meet a friend at Pita Pit soon.  I love their food!

The sleep thing is a worry – I just haven’t been able to get to sleep until the sun is coming up the past few nights.  Apparently it’s not too uncommon when starting a new exercise problem.  But I hope it comes right soon.

Weights day 2 – getting easier

Today was the second day of going through my new weights program.  Every 3-4 months, I get reassessed by the gym team, go over my goals and am given a new program to do for the next few months.

This time I saw Sheree (trainer) for the first time, and either she has a lot of confidence in me, or she really wants to help with my weight loss, because this new program is hard!  A real step up from my last one.  In fact, I wasn’t able to finish it the first time…  today I just made it.

I’ll lay out my routines in the next post.  I have two programs that I do on alternate days – one for cardio and core exercises, and the other for weight training.  While I don’t have a desire to get buff  (would rather just be slimmer), it seems to be accepted that doing weights is a great method of burning fat.

The past week, I’ve actually been quite sore in the days following trying this new program for the first time.  So sore, in fact, I had to take a couple days off.

imageOn my cardio day,  it was back extensions that got me.  The program had specified 3 sets of 20, but there’s just no way I can do that much.  I’ve settled on 3×12 for now.  One of the gym-goers warned me that the first time he did back extensions, he felt very sore the next day; even though I was expecting it, I was a little surprised. The exercise doesn’t seem so hard when you are doing it.  Anyway, my back was really sore for a few days afterwards.

imageOn my weights day, the exercise I’m finding hardest is dumbbell lateral raises.  I’m doing this in combination with shoulder presses.  I’m only using 4kg in each arm, but hell, it’s difficult!  I’m supposed to do 30 seconds of each exercise, but I only seem to manage about 6 lateral raises at the moment.  The day after my first weights day, my shoulders were so sore I actually felt like crying at the gym.  I mentioned it to a trainer but just got told that "pain was good".  Hmmmph.

Thankfully, I’m not sore after today’s workout, though I might be tomorrow morning.  I’m actually feeling pretty good today… and productive.

Tonight’s dinner:  Green curry chicken with capsicum, peas and brown rice.

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